No Sweat, Yorkhttp://www.yorkblog.com/nosweat
Learning from each other to live healthier, stronger lives in York County.Tue, 03 Mar 2015 15:34:56 +0000en-UShourly1http://wordpress.org/?v=4.0.1Girls on the Run Diaryhttp://www.yorkblog.com/nosweat/2015/03/03/girls-on-the-run-diary-2/
http://www.yorkblog.com/nosweat/2015/03/03/girls-on-the-run-diary-2/#commentsTue, 03 Mar 2015 15:34:56 +0000http://www.yorkblog.com/nosweat/?p=10868Continue reading →]]>

Submitted: Lora running

Our guest contributor for the next couple months from Girls on the Run, Lora Nowak, is a 6th grader at Dallastown Intermediate School. She is working toward her goals and will be participating in the Race against Racism 5k in April.

Girls on the Run is a physical activity based positive youth development program for girls in 3rd through 8th grade.

This week’s lesson was on gratitude. The girls learned about being grateful for things in their lives, why it was important to be grateful and how it could positively impact their lives. One of the two days, each girl had a paper with the letters – G R A T I T U D E—on it. As they ran a lap, they added one thing they were grateful for beginning with each letter. i.e. G – grandparents, R – rainbows, etc. On the second day of GOTR this week, the girls re-looked at their gratitude items, further processing what gratitude was.

“Over the past week I’ve been having some really meaningful lessons at Girls on the Run. One lesson was about gratitude. As we were talking about what we were thankful for, because that’s what gratitude is really about, I looked back on all that I said, and thought, wow! I’m really lucky. You should always be grateful! When my class started running, I thought to myself, just keep your pace, I did! I also had fun doing it. So, just remember, always be grateful for what you have, and do your best!–Lora”

]]>http://www.yorkblog.com/nosweat/2015/03/03/girls-on-the-run-diary-2/feed/0Variable Training in the Poolhttp://www.yorkblog.com/nosweat/2015/02/27/variable-training-in-the-pool/
http://www.yorkblog.com/nosweat/2015/02/27/variable-training-in-the-pool/#commentsFri, 27 Feb 2015 10:05:14 +0000http://www.yorkblog.com/nosweat/?p=10480Continue reading →]]> As hard as we try to think spring, it’s still frigid outside. This makes February a great time to up your (indoor) swim game.
John Nelson with York YMCA Aquatics says practicing variable training in the pools can help increase your strength helping you become a better swimmer. Doing these workouts will also keep you honest in the pool. It’s easy to get passive and slow if you’re just swimming lap after lap. Throw in some variable training to shake things up and make the most of your pool workout.

Market Basket of the Month is an educational program that was developed to create healthy habits for students. Each month, a different produce item is featured. Educational resources developed by WellSpan Health Community Health and Wellness educators are supplied to schools, preschools and community agencies, and employer groups via email files. Schools and organizations use the resources to educate youth and their families about the nutritional value of eating fruits and vegetables. Many school programs incorporate the featured produce item into the school menu, increasing youth familiarity and preference of nutrient rich foods. Monthly resources include a featured produce fact sheet, recipes, serving tips, kid’s activity page, and a family newsletter. Buy Fresh Buy Local farmers’ markets and workplaces also support this effort by posting signs with facts and serving tips for the featured produce.

Ask your school-aged children for information about Market Basket of the Month and check the website for current and archived materials. Why not add these fresh foods to your monthly menu?

We will be having a guest contributor for the next couple months from Girls on the Run, Lora Nowak, who is a 6th grader at Dallastown Intermediate School. She is working toward her goals and will be participating in the Race against Racism 5k in April. She’ll be checking in with us every week reflecting on how she is doing and how training is coming.

Girls on the Run is a physical activity based positive youth development program for girls in 3rd through 8th grade. The program teaches life skills through interactive lessons and running games with girls being physically and emotionally prepared to complete a celebratory 5k running event at the end. This season, the event is YWCA York’s Race Against Racism on Saturday, April 25th.

“I’m Lora. I’ve been doing Girls on the Run and this is my 6th session now and have enjoyed every single session. Girls on the Run didn’t just teach me how to become a better runner but how to become more confident. Without Girls on the Run, I wouldn’t be the person I am today.I first joined Girls on the run in 4th grade when a friend recommend it to me and I’ve been doing it ever since. If you ever decide to join or even coach, I’m sure you will enjoy it! -Lora”

No one can deny the popularity of protein or energy bars. Whether they’re in the vitamin aisle, cereal section, or by the cash register, trying to decide on a protein bar can make anyone’s head spin. As with a lot of food items though, just because a nutritional product exists, doesn’t mean it actually improves a person’s diet or health.CONVENIENCE

When it comes to convenience, bars certainly win that category hands down. Bars are easy to keep in your desk, car, or purse when a meeting interrupts a meal time. Depending on what the bar is replacing though, it may or may not be a better choice. If you are opting for a protein bar instead of chicken fingers and fries, then it may be a better lower calorie choice.

IS IT REAL FOOD?

Protein bars though, compared to real food, may not offer any particular health benefits. Check out some of the actual ingredients on your bar. Does it contain chicory root, whey or soy protein isolate, soy crisp, or inulin? You’ll likely find ingredients in some bars you would never use when making your average homemade recipe.

COST

Cost wise you’ll get 10 to 20 grams of protein for about $2.50 to $3.00 depending on the bar. If we compared that to chicken breast or others lean meats we can purchase the same amount of protein (21 grams in 3 ounces of meat) for only 87 cents. This can add up quickly if you’re using multiple bars per week. Even at savings club prices, the amino acids in meat is much cheaper than a bar.

SIZE MATTERS

Dr. Barbara Rolls, behavior & appetite expert at Penn State has published a significant amount of excellent research on the idea of Volumetrics or the size of what we eat. Rolls has demonstrated again and again that size matters when it comes to food and health.

Foods that contain a high water content like vegetables, soups, and salads can make us feel full with less calories than dense, low water foods like pasta, large helpings of meat, or mashed potatoes. Protein bars unfortunately have a high calorie load for a very small amount of food. Even though you may have just downed 250 calories in a few bites, your body may not feel full. When used as a snack, many protein bars may exceed recommended calorie goals especially for women.

A bar may be a great choice for a late afternoon snack if you’re heading directly to the gym within 60 minutes or as a breakfast option if you’re normally a first meal skipper. Too many calories though, even from protein, can lead to weight gain. If you’re watching your weight make sure to check the label as calories can vary from 150 to 350 depending on the bar and use the bar as a meal replacement, not as a snack.

If we take away the roll and turn those calories into a salad, we could have another 1.5 cups of raw spinach, 2 cups of lettuce, ½ cup of shredded carrots, ½ small cucumber plus 50 calories worth of dressing! Just focusing on the size of that entree, the salad would make someone feel much more full than the average protein bar.

And taste?

Bars certainly can serve a purpose in our fast paced, grab and go world. Bars, though are not an essential menu item. I taste a lot of food products as part of my job as a nutritionist. Recently though, I tasted the most awful “healthy” bar concoction. Not 1, but three nutritionists had to spit it directly into the trash after only a few chews. I won’t name the bar, but life is short, you can still eat healthy without having to choke down your food when it’s not a necessity.

At the moment the freezer is quite bare — except these bags of meatless crumbles. And my food budget for the month is depleted.

So, I did a quick search online and I found an insanely easy meatless loaf recipe that is high in protein and not-so-crazy high in calories. In the middle of this stupidly cold winter, I am craving hearty meals, and this loaf fills that craving without killing my diet. And bonus points — It’s vegetarian! See, Mom, vegetarians and vegans do get enough protein!

I used this recipe as a template but subbed a few ingredients. The BOCA website offers many more recipes, so check it out!

“Viewing wellness as not only
the absence of illness or disease
but as an overall goal that encompasses emotional, social, spiritual and other elements
is the first step in improving
your overall well-being.”
–Trout

Think health is just about eating right and exercising regularly? Self-esteem and self-confidence are two key factors in maintaining your emotional health, one of the eight dimensions of overall wellness.

It can be difficult to maintain this balance when life is moving fast and always changing. But it is important: self-esteem helps you to be resilient in the face of adversity and to cope effectively with life situations.

Here are some simple ways that you can increase your self-esteem on a daily basis, just in time for Boost Your Self-Esteem Month. Adopting just a few of these habits will help you to inspire healthy living across all eight dimensions.

Focus on the positives: When it seems you can’t catch a break, it’s easy to get frustrated. Remind yourself of the positives in your life: your health, a particular hobby or skill you enjoy, or even a relationship where you can feel comfortable as yourself.

Pay it forward: One easy way to feel good about yourself is by doing something good for someone else. You would be surprised how a small gesture — a phone-call to a friend, or a smile to someone who holds the door for you — can be very fulfilling for both you and them.

Forgive yourself: Everyone makes mistakes, but it can hurt more than help when we dwell on the past. Learn from it and use that newfound knowledge to make a positive change in your life.

Exercise: Science proved long ago that exercising can improve your mood, but you don’t need to be an athlete to reap the benefits. A 20-minute workout can enhance your state of mind for 12 hours. Walk around your work building or try some light stretching or yoga. As you incorporate regular exercise, you’ll improve your endurance and strength, which can in turn lead to higher self-esteem as you conquer a new skill.

Write it down: Write down something positive about yourself every day when you wake up. Soon you will have a nice list of items you can look back on to remind yourself of your positive attributes and skills, even when days don’t go your way.

Recognize that you are unique: Don’t compare yourself to others. You are a unique individual and can create your own destiny.

Just as poor physical health can affect your overall quality of life, poor emotional health can do the same. Viewing wellness as not only the absence of illness or disease but as an overall goal that encompasses emotional, social, spiritual and other elements is the first step in improving your overall well-being.

]]>http://www.yorkblog.com/nosweat/2015/02/21/increase-self-esteem-improve-overall-wellness/feed/0Hello Pool Equipmenthttp://www.yorkblog.com/nosweat/2015/02/20/hello-pool-equipment/
http://www.yorkblog.com/nosweat/2015/02/20/hello-pool-equipment/#commentsFri, 20 Feb 2015 10:05:58 +0000http://www.yorkblog.com/nosweat/?p=10478Continue reading →]]>This week John Nelson with York YMCA Aquatics introduces us to common pool equipment. Any kind of equipment can be intimidating if you don’t know how to use it. Unlike weight machines at the gym, most pools don’t have instructions written on their equipment. In this video, Nelson takes the mystery out of these commonly found pool items.

]]>http://www.yorkblog.com/nosweat/2015/02/20/hello-pool-equipment/feed/0Great American Spit Outhttp://www.yorkblog.com/nosweat/2015/02/19/great-american-spit-out/
http://www.yorkblog.com/nosweat/2015/02/19/great-american-spit-out/#commentsThu, 19 Feb 2015 20:41:55 +0000http://www.yorkblog.com/nosweat/?p=10782Continue reading →]]>Guess what day it is? Great American Spit Out! Many of you have probably heard of Great American Smoke Out, which is similar. However, instead of quitting smoking tobacco for the day, the Great American Spit Out is a day to quit using smokeless tobacco.

But what is smokeless tobacco? That’s easy; smokeless tobacco comes in two forms, chewing tobacco and snuff. Chewing tobacco is loose leaves, plugs, or twists. It can be chewed or placed between the cheek and the gum or teeth. Snuff is finely ground tobacco, usually sold in cans or pouches. Snuff is used by putting a “pinch” or “dip” between the lower lip or cheek and the gum. In both of them the nicotine is absorbed through the tissues in the mouth.

So you are probably asking yourself why you should quit. Short answer, it is bad for your health. Using smokeless tobacco can lead to many harmful health risks:

Leukoplakia can form in your mouth as white patches or red sores which can lead to oral cancer. You have a 50% greater risk if you use smokeless tobacco than people who don’t use it.

An increase risk of pancreatic cancer.

Dental problems will occur, most common is tooth loss.

Another dental problem is gum disease where your gums pull away from your teeth and will not grow back.

If you start quitting using smokeless tobacco, your mouth sores will slowly go away and your gums will feel/look healthier. Likewise, the slogan for this year’s Great American Spit Out is “ditch the snuff for better stuff.” This means that if you were to quit using smokeless tobacco you could afford “stuff” that you normally could not afford.

One day is a step towards quitting smokeless tobacco forever, so why not today? Why not better your health today? Quit smokeless tobacco today and celebrate the Great American Spit Out.

]]>http://www.yorkblog.com/nosweat/2015/02/19/great-american-spit-out/feed/0Wellness Quizhttp://www.yorkblog.com/nosweat/2015/02/18/wellness-quiz/
http://www.yorkblog.com/nosweat/2015/02/18/wellness-quiz/#commentsWed, 18 Feb 2015 20:28:37 +0000http://www.yorkblog.com/nosweat/?p=10741How accurate are you when it comes to wellness and healthy choices? Take this quiz by clicking the start button below to find out.